Superman Rows

| Fitness Index


Move Targets: Upper Back and Glutes, Posterior Chain


Step 1: Lie on your belly and extend your arms straight out in front of you. Look down at your mat, squeeze the glutes and raise the legs, then raise the arms off the floor. You can always drop the feet and focus on the upper back. Make sure your nose in only 2 or 3 inches from the mat and you're not looking up — this will guarantee a solid spine.


Step 2: Bend the elbows and bring them in toward the ribs like you're rowing backward. The shoulder blades will come together. Pause here. Release and extend the arms completely to the starting position. Try not to press your belly into the floor, instead squeeze your glutes to hold your position.


Top: Athleta Stunner Tank in White Bottom: Lorna Jane Capri Tight in Cupid Red

Disclaimer: The content of the Skinny Mom blog and website, including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.